Warm up

2 rounds:

1 min on machine of choice

10 hollow rocks

10 alternating bird dogs

Midline strength

3 rounds for load and quality:

2 Turkish getups per side

30 sec per side Copenhagen plank

10 kang squats

Time cap: 14 min

Long conditioning

3 rounds for time:

400m run

30/24 cal row

20 deadlifts 95/65 lbs

10 front rack lunges 95/65 lbs

Time cap: 20 min

Goal: Complete the barbell movements unbroken each round.

EVF360

Part A

3 rounds for load and quality:

2 Turkish getups per side

30 sec per side Copenhagen plank

10 KB goblet hold good mornings

Time cap: 14 min

Part B

20 min alternating EMOM (5 rounds):

60 mountain climbers

12/10 cal ski

20 KB goblet hold lunge steps 24/16 kg

12/10 cal row